Strengthen your butt and ignite the holiday spirit in just one week!

Get ready to unwrap the gift of gains this holiday season with Kacey King’s exclusive 7-day Glutemas Challenge! While Santa checks his list, it’s time for you to check off your fitness goals. This challenge, designed to sculpt and tone your glutes, is the perfect present you can give yourself.

Join Kacey as she guides you through three equipment-free moves to strengthen your body and elevate your health. If you’re dreaming of a firmer and more lifted booty this Christmas, you’re in the right place. Get started today!

WORKOUT

*Take 30-60 second breaks between rounds.

*Make sure to consult your physician before beginning any exercise or workout program. And don’t forget to stretch before and after your workouts.

Need direction? Check out the demos below:

SUMO SQUATS

• Stand with feet wider than shoulder-width apart and toes pointed outward at a 45-degree angle.
• Initiate the squat by bending at hips and knees together. Imagine sitting back into an invisible chair.
• Lower your body with chest lifted, ensuring knees track over toes.
• Lower hips until parallel to the ground or your flexibility allows.
• Keep knees aligned with toes.
• Press through heels to stand up and extend hips and knees simultaneously.
• Perform desired reps, keeping proper form.

GOOD MORNINGS

• Stand with feet shoulder-width apart and place hands behind your head or cross arms over your chest.
• Keep a straight back and engage your core.
• Hinge at your hips, pushing them backward.
• Lower your upper body towards the ground while maintaining a flat back.
• Bend at the hips until your torso is parallel to the floor.
• Go as far down as your flexibility allows without rounding your back.
• Feel the stretch in your hamstrings and glutes.
• Lift your upper body by pushing your hips forward.
• Return to the starting position with a controlled movement.
• Perform the desired number of reps, focusing on proper form.

REVERSE LUNGES

• Stand with feet hip-width apart.
• Keep your back straight and shoulders relaxed.
• Take a step backward with your right foot.
• Lower your body until both knees are bent at 90-degree angles.
• Ensure your left knee aligns with your left ankle.
• Lower your body until your back knee hovers just above the ground.
• Maintain an upright torso for proper form.
• Push through your front heel to return to the starting position.
• Bring your right foot back beside your left.
• Repeat on one leg for the desired reps before switching to the other leg.

PLAYLIST

Ignite your glutes and power through your fitness routine with a mix of energizing beats carefully curated to keep you motivated and moving. Whether you’re hitting the gym or crushing home workouts, let the rhythm push you to new levels of strength and stamina.

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. 

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